Slide Meals

5-day slide meal plan · Protein: salmon fillet

Days: 5
Protein: salmon fillet
Budget:

$$$$-
Difficulty:

🍳🍳🍳–

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Explore a high-protein, low-carb journey with salmon fillet as the star. Each meal slides into the next for effortless cooking.

Slide Chain

• Day 1: Grilled Lemon-Dill Salmon with Asparagus

• Day 2: Salmon Quinoa Bowl with Zucchini and Cherry Tomatoes

• Day 3: Salmon Salad with Mixed Greens and Avocado

• Day 4: Vegetable Stir-Fry with Capers and Parmesan

• Day 5: Honey Soy Glazed Salmon with Green Beans

• Combined Shopping List

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Day 1: Grilled Lemon-Dill Salmon with Asparagus

Ingredients

Salmon

• 1.5 lbs salmon fillet

• 1 lemon, sliced

• 2 cloves garlic, minced

• 2 tbsp olive oil

• 1/4 bunch fresh dill

Asparagus

• 1 lb asparagus

• 1 tbsp olive oil

• Salt and pepper to taste

Directions

1. Preheat grill to medium-high heat. Reserve 1.5 lbs of salmon for later use.

2. Place salmon on foil, top with lemon slices, garlic, dill, and olive oil.

3. Grill salmon for 12-15 minutes until opaque.

4. Toss asparagus with olive oil, salt, and pepper; grill for 8-10 minutes until tender.

Cook’s Notes:

Reserve half of the uncooked salmon for tomorrow.

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Day 2: Salmon Quinoa Bowl with Zucchini and Cherry Tomatoes

Ingredients

Salmon Quinoa Bowl

• 1.5 lbs reserved salmon fillet

• 1 cup quinoa

• 2 cups chicken broth

• 1 zucchini, sliced

• 1 pint cherry tomatoes, halved

• 1/2 red onion, sliced

• 1 tbsp olive oil

• Salt and pepper to taste

Directions

1. Cook quinoa in chicken broth according to package instructions.

2. Sauté zucchini, cherry tomatoes, and red onion in olive oil for 5-7 minutes.

3. Grill reserved salmon for 12-15 minutes until opaque.

4. Combine quinoa, vegetables, and salmon in bowls; season with salt and pepper.

Cook’s Notes:

Hold back half of the grilled salmon for tomorrow.

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Day 3: Salmon Salad with Mixed Greens and Avocado

Ingredients

Salad

• 0.75 lbs reserved salmon fillet

• 1 bag mixed greens

• 1 avocado, sliced

• 1 cucumber, sliced

• 1/2 red onion, sliced

• 1 bunch radishes, sliced

• Balsamic vinaigrette to taste

Directions

1. Flake reserved salmon into large pieces.

2. Combine mixed greens, avocado, cucumber, onion, and radishes in a bowl.

3. Top salad with flaked salmon and drizzle with balsamic vinaigrette.

Cook’s Notes:

Use all remaining salmon. Reserve half the salad for tomorrow.

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Day 4: Vegetable Stir-Fry with Capers and Parmesan

Ingredients

Stir-Fry

• Reserved salad mix

• 1 zucchini, sliced

• 1/2 pint cherry tomatoes

• 1 tbsp capers

• 1/4 cup parmesan cheese

• 1 tbsp olive oil

• Salt and pepper to taste

Directions

1. Sauté zucchini and cherry tomatoes in olive oil for 5-7 minutes.

2. Add reserved salad mix and capers; stir for 2-3 minutes.

3. Sprinkle parmesan cheese over the top before serving.

Cook’s Notes:

Ensure to use all remaining salad mix.

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Day 5: Honey Soy Glazed Salmon with Green Beans

Ingredients

Glazed Salmon

• 1.5 lbs reserved salmon fillet

• 1/4 cup soy sauce

• 1/4 cup honey

• 1 knob ginger, grated

• 1 tbsp sesame seeds

Green Beans

• 1 lb green beans

• 1 tbsp butter

• Salt and pepper to taste

Directions

1. Mix soy sauce, honey, and ginger to make glaze.

2. Brush salmon with glaze and bake at 400°F for 12-15 minutes.

3. Sauté green beans in butter for 5-7 minutes; season with salt and pepper.

Cook’s Notes:

Prepare glaze and green beans fresh, using reserved salmon fillet.

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Combined Shopping List

Quantities shown are totals for the whole plan.

• salmon fillet — 3 lbs

• lemon — 3

• garlic — 6 cloves

• fresh dill — 1 bunch

• olive oil — 1 cup

• asparagus — 2 lbs

• zucchini — 3

• cherry tomatoes — 2 pints

• red onion — 2

• parmesan cheese — 1 cup

• quinoa — 2 cups

• chicken broth — 4 cups

• mixed greens — 1 bag

• avocado — 3

• cucumber — 2

• radishes — 1 bunch

• balsamic vinaigrette — 1 bottle

• capers — 1 jar

• butter — 1 stick

• soy sauce — 1/4 cup

• honey — 1/4 cup

• ginger — 1 knob

• sesame seeds — 2 tbsp

• green beans — 1 lb

• spinach — 1 bag

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Final Notes

Enjoy this delicious and efficient journey through salmon dishes that prioritize protein and flavor!